Comparing Nutrients in 1 kilogram Oven-heated Frozen French Fries VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Oven-heated Frozen French Fries	Baked Potato Flesh	Recommended Dietary Allowance
Energy	58% 1680kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.2g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	221% 287g	166% 216g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	23.4% 17g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	39.5% 15g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.28mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	232% 3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	70% 280μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	148% 133mg	142% 128mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.33% 1.1mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	12% 120mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	239% 2.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	93% 7.4mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	70% 1.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	139% 970mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	133% 4510mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	21.3% 320mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	16.6% 615g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen French Fries VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Oven-heated Frozen French Fries versus 1 kg of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oven-heated Frozen French Fries vs Baked Potato Flesh:

• 1 kilogram of Oven-heated Frozen French Fries has 1.2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 3.1 times more Vitamin B9 and 8.3 times more Vitamin K than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.6 times more Vitamin B6 than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Baked Potato Flesh provide similar amounts of Vitamin B5 and Vitamin C per one kilogram.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• Both Oven-heated Frozen French Fried Potatoes as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Oven-heated Frozen French Fries vs Baked Potato Flesh:

• 1 kilogram of Oven-heated Frozen French Fries has 2.1 times more Iron, 1.3 times more Manganese, 1.9 times more Phosphorus, 6.4 times more Sodium and 1.3 times more Zinc than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.6 times more Copper than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Baked Potato Flesh contain similar levels of Magnesium and Potassium per one kilogram.
• Both Oven-heated Frozen French Fried Potatoes as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oven-heated Frozen French Fries has 1.8 times more Energy, 52.2 times more Fat, 39.6 times more Saturated Fat, 1.3 times more Carbohydrate, 1.7 times more Fiber and 1.4 times more Protein than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 6.1 times more Sugars than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.